CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
2 Power Clean + 1 Push Press (Heaviest complex possible. Touch N’ Go)
Metcon
Metcon (Time)
25 Minute Time Cap
For time:
20 Thrusters, 95/65 lbs
15 Handstand Push-ups
20 Overhead Squats, 115/80 lbs
15 Pull-ups
20 Power Cleans, 135/95 lbs
15 Ring Dips
20 Deadlifts, 225/155 lbs
50 Wall Balls, 20/14 lbs